You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Manoushe za'atar

Add to my diary

Manoushe za'atar

Also known as: Manousheh · Bread & bakery · 100 g serving · 40 min total

Good choice

1 manousheh 100g ~220 kcal, natri 280mg.

Lời khuyên: Xin ít dầu za'atar, salad.

382 kcal per serving

Protein 7.9 g · Carbs 34.7 g · Fat 24.1 g · Fibre 3.3 g · Sugars 3.8 g · Sodium 1,092.8 mg

Where the calories come from

Where the calories come fromCalories: 8% protein, 36% carbohydrate, 56% fat. 382 kcal total.382kcal / serving
  • Protein7.94 g · 8%
  • Carbohydrate34.71 g · 36%
  • Fat24.12 g · 56%

Estimated, per 100 g serving.

Daily Value at a glance

Protein16 % % Daily Value
Fibre12 % % Daily Value
Sodium48 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy382.0 kcal19%
Protein7.9 g16%
Carbohydrate34.7 g13%
of which net carbs (carbs minus fibre)31.4 g—
of which sugars3.8 g—
of which added sugars3.6 g7%
Fat24.1 g31%
of which saturated fat3.5 g18%
Fibre3.3 g12%
Sodium1,092.8 mg48%
Where the calories come from
Protein 8% · Carbohydrate 36% · Fat 57% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A10.1 µg RAE1%
Vitamin C1.2 mg1%
Vitamin E2.5 mg17%
Vitamin K20.1 µg17%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.0 mg13%
Vitamin B60.1 mg6%
Folate (B9)30.7 µg8%
Calcium175.0 mg13%
Iron2.8 mg16%
Magnesium60.2 mg14%
Phosphorus141.0 mg11%
Potassium153.0 mg3%
Zinc1.5 mg14%
Selenium18.3 µg33%
Copper0.6 mg67%
Manganese0.6 mg26%
Iodine60.0 µg40%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 100 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingCopper: 67 %; Iodine: 40 %; Selenium: 33 %; Manganese: 26 %; Thiamin (B1): 25 %; Vitamin E: 17 %Copper67 %Iodine40 %Selenium33 %Manganese26 %Thiamin (B1)25 %Vitamin E17 %
Health scoreHealth score 58 out of 100, rated Fair.58/ 100
Fair

Health score

58 / 100 · Fair

Formula: protective index 58 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 58, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy382.0 kcal19%
Protein7.9 g16%
Carbohydrate34.7 g13%
of which net carbs (carbs minus fibre)31.4 g—
of which sugars3.8 g—
of which added sugars3.6 g7%
Fat24.1 g31%
of which saturated fat3.5 g18%
Fibre3.3 g12%
Sodium1,092.8 mg48%
Where the calories come from
Protein 8% · Carbohydrate 36% · Fat 57% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A10.1 µg RAE1%
Vitamin C1.2 mg1%
Vitamin E2.5 mg17%
Vitamin K20.1 µg17%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.0 mg13%
Vitamin B60.1 mg6%
Folate (B9)30.7 µg8%
Calcium175.0 mg13%
Iron2.8 mg16%
Magnesium60.2 mg14%
Phosphorus141.0 mg11%
Potassium153.0 mg3%
Zinc1.5 mg14%
Selenium18.3 µg33%
Copper0.6 mg67%
Manganese0.6 mg26%
Iodine60.0 µg40%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Dairy-free
  • Low sodium
  • Low sugar

Allergens

  • gluten

Ingredients

  • Bánh mì/đế bột mì — 64 g
  • Dầu ô liu — 16 g
  • Mè — 12 g
  • Giá — 3 g
  • Ngò — 3 g
  • Muối — 2 g

How it is made

bake · Prep 15 min · Cook 25 min

Nướng bánh 170–220°C.

Good to know

What is good

  • Calo 220, xơ 2g
  • Bão hòa 1g thấp

Watch out for

  • Natri 280mg
  • Béo 8g

Healthier swaps

Portion sizes

  • Piece — 100 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

382 kcal per 100 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 29 min89 min
Running (steady run, 8 MET)≈ 39 min39 min
Cycling (moderate pace, 6 MET)≈ 52 min52 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

Sabich pitaSabich pitaBread & bakery417 kcalP 14g · C 43g · F 22gper 250 g servingGood choiceLevantine manakishLevantine manakishBread & bakery531 kcalP 11g · C 49g · F 33gper 150 g servingEnjoy in moderationFocacciaFocacciaBread & bakery350 kcalP 7g · C 39g · F 19gper 100 g servingEnjoy in moderationSicilian pizzaSicilian pizzaBread & bakery370 kcalP 13g · C 32g · F 22gper 150 g servingEnjoy in moderationPepperoni pizzaPepperoni pizzaBread & bakery407 kcalP 19g · C 28g · F 24gper 150 g servingEnjoy in moderationRomagna piadinaRomagna piadinaBread & bakery471 kcalP 22g · C 38g · F 26gper 180 g servingEnjoy in moderation